Kaha Mna Fitness & Wellness, Christchurch (2025)

07/12/2025

📣 Save the Date 📣

Does this picture speak to you?
Fancy a weekend away from everything?
Need time to chill and focus on you?
Want to learn more about menopause?
Interested in unlocking the power of sleep?
Pilates, yummy food, walks, massage?

Our next retreat will be on the North Island 😊
Weekend of 15th to 17th May 2026 📅
Give me a thumbs up below if this sounds like a bit of you 👍🏻

More details to follow later this week…..

03/12/2025

This photo means the world to me. It was taken after my brother and I completed the Dublin City Marathon a few years ago now!! It’s one of those proud, heart-bursting days where Mum stood on the sidelines, cheering louder than anyone else. She was our biggest supporter in everything we did, always showing up, always encouraging, always believing we could go further than we thought.

But lately, I’ve found myself thinking about conversations thst i should have had with her in more depth.

I never really talked to my mum in any great detail about her hormonal journey.
Her menopause.
What she struggled with.
What helped her.
What scared her.
What no one at the time had the language, permission, or space to talk about.

Like so many women of her generation, she got on with it quietly. Menopause was something whispered about, endured, or ignored, certainly not discussed around kitchen tables or shared from mother to daughter.

And now, as I walk my own mid-life path, I find myself wishing I had her insights. Not just her love and support, which she gave endlessly, but her lived experience. Her wisdom. Her roadmap.

Because here’s the truth:

✨ When we talk about menopause, we don’t just share symptoms, we pass down strength.
✨ When we speak openly, we normalise what half the population will experience.
✨ When we tell our stories, we stop the silence from becoming someone else’s struggle.

If you still have the chance, ask the questions. Have the conversations. Listen to the stories. Your mother’s journey might hold answers you don’t even know you need yet.

And for our daughters, nieces, sisters, and friends, let’s be the generation that refuses to stay silent!! Menopause is not something to endure alone. It’s something to understand, prepare for, and move through with knowledge and support.

I wish I had known more about my mum’s journey, but I can honour her by making sure these conversations don’t stop with me. 💛

Bit of a long winded post, but it is so important to have these conversations 😊

23/11/2025

Sometimes the most powerful thing we can do is simply put one foot in front of the other.
Yesterday, that was me, on the beach, just me, the waves, the sand… and of course Max, who reminds me daily how to live with ease. 🐾💛

As we move through menopause, life can feel heavy, confusing, or unpredictable. Our minds race, our bodies shift, and emotions can swell like the tide. But the outdoors has a way of grounding us. Fresh air, nature, gentle movement, they all help regulate our nervous system, ease stress, boost mood, and reconnect us with ourselves.

And then there’s Max!! Running around without a care in the world. Not overthinking. Not judging himself. Just being.

What if we tried to be a little more like Max?
More present.
More playful.
More accepting of what is.

Wherever you are in your journey, keep moving forward, slowly, gently, compassionately. Hold space for yourself. Breathe. Step outside. Let the world support you.

Here’s to walking the path, one step at a time… and being a little more “Max.” 💚🌿✨

We’ve got this 👊🏻

19/11/2025

I was at an event last night and I was talking with a group of both men and women and in true “Anne style” I completely forgot the name of something. I laughed and said “And that right there is menopause at its finest” and do you know what happened next …………… everyone in the group laughed with me and we all started taking about it, both men and women!!

This might not seem like much, but trust me, just five years ago, the men would have walked away and the women would have been very embarrassed!! We’ve come a long way, let’s keep the momentum going 😁

In other news, this pic is of a lovely sunset in the Whitsundays when I was there recently. Some of you have been asking me about doing some more retreats. There could be two next year 🫣 fancy the Whitsundays? Akaroa? North Island?

Let me know below, just comment more info and either North Island, South Island or Whitsundays 👇🏻 I don’t have all the details yet but it would be good to gauge your interest 😜

06/11/2025

Today you get a lovely pic of my knees !!

This week I had a follow-up with my knee specialist, and he was shocked, in the best way. I’ve gone from just 30% movement in my knees to about 90%! As someone living with osteoarthritis, this is nothing short of incredible.

So, what changed?

✨ I’ve lost weight
✨ I’ve increased my protein intake
✨ I’ve reduced sugar
✨ I follow a Mediterranean-style diet

These changes weren’t extreme. They were consistent, intentional, and sustainable, and they’ve transformed not just my knees, but my energy, mood, and overall wellbeing 😁

As a menopause practitioner, I want to say this loud and clear: weight loss is possible during menopause, and it can have a massive impact on joint health, inflammation, and mobility.

Menopause doesn’t mean decline. It’s a time to reclaim our health. Our lifestyle choices, what we eat, how we move, how we care for ourselves, truly matter. Menopause and perimenopause are not the end of vitality. They’re a powerful opportunity to tune into your body and make choices that support long-term health.

If you’re dealing with joint pain, fatigue, or feeling like your body is working against you, know that change is possible. If I can do it, anyone can!!
Start small. Be consistent. And trust that your body can thrive with the right support. Don’t underestimate the power of food, movement, and mindset.

Your knees and joints (and your future self) will thank you 💪

17/10/2025

Wow, what a week!! Tomorrow is World Menopause Day and the topic for this year is Lifestyle Medicine in Menopause Care.

Now we all know that this is a topic that I talk about all day every day and this week, I feel like I’ve been talking all week!!! I thought I would share a pic of me at the beginning of the week as opposed to the end of the week 😂

The only photo I took at any of my talks this week was one at the Foodstuffs event. Foodstuffs South Island has established a Women’s Ropu and they invited me along to talk about Lifestyle changes that we can make to help us both in and out of the workplace.

It was great to see so many women and men get involved in menopause conversations this week.

For World Menopause Day tomorrow, this post-menopausal woman is jumping on a plane and heading off on holidays for 10 days 😁✈️🧳

Happy Menopause Day 😘

30/09/2025

Pinch, Punch, First Day of the Month! 🎃

I can’t believe it’s the 1st of October!!! It’s time to set our focus for the month.

What will you prioritise this October?
Let's talk about some key areas:

🌟 Nutrition: This month, let's make a conscious effort to include more protein in each meal. Protein is essential for maintaining muscle mass and supporting overall health. Think about adding lean meats, beans, nuts, and dairy to your diet.

🏃‍♀️ Exercise: Regular physical activity is crucial for managing menopause symptoms. Whether it's a daily walk, pilates, or strength training, find something you enjoy and stick with it.

😴 Sleep: Quality sleep is vital for our well-being. Establish a bedtime routine, limit screen time before bed, and create a comfortable sleep environment to help improve your sleep quality.

Let's support each other in making October a month of healthy habits and positive changes.

My goal is to focus on getting my water in every day and ensure I get 10,000 steps a day!

Share your goals and tips in the comments below!

28/09/2025

🧠 Understanding our Brain and the importance of Sleep 😴

Did you know that our brains go through significant changes at different stages of our lives, especially during menopause? Dr Lisa Mosconi has written endless papers and books on this entire topic. The way our brain changes as we go through Puberty, Pregnancy and Menopause!!

Science confirms it: we really do need more sleep than men!!

A study led by sleep expert Professor Jim Horne at Loughborough University found that our brains are more complex, as we engage in more multitasking, emotional regulation, and constant role-switching. This results in higher cognitive demand throughout the day.

Because of this, we need on average 20-30 minutes more sleep per night to allow our brains to fully recover and reset. Skipping this rest can lead to increased stress, mood swings, and long-term health issues.

So next time I sleep in... it's not laziness, it's science! Let’s get a good nights sleep Ladies 😴 😜

23/09/2025

😴 Do you get hit by the afternoon slump?

I used to really notice it, around 3pm my brain would fog over, my energy would vanish, and all I wanted was a sugary pick-me-up.

Through my own menopause journey (and working with lots of women going through the same), I’ve found a few simple tricks that make a huge difference:

🍊 Citrus is my go-to. A mandarin or even lemon in my water gives me a gentle lift. The vitamin C and natural sugars wake my system up without that sugar crash an hour later.

🌰 I also reach for 3 Brazil nuts. That’s all it takes to get the daily amount of selenium, a mineral that supports brain function, mood, and energy. I think of them as little brain-boosting nuggets!

🚶 And moving is magic. Even standing up to stretch or walking outside for 5 minutes helps me reset and recharge.

Menopause can make these slumps feel stronger, but with a few tweaks, it’s absolutely possible to sail through the afternoon with more focus and energy. 🌿💪

What about you?
What’s your trick for beating the 3pm crash?

04/09/2025

I saw this picture and thought it was too good not to share 😂

The sad thing is, it’s funny and we laugh, but it’s also true. There seems to be this pressure on women to be 💯 at everything we do.

Well this is just a little reminder that it’s ok to not be perfect all the time.

Let’s support each other, build each other up and just get through this next phase of life together, because together, we can smash the s**t out of it 👊🏻

Now go enjoy your weekend and make a conscious effort to be anything but perfect 😘

28/08/2025

I thought you might enjoy this old photo of Rog trying to strangle me 😂 trust me, how we both survived menopause I’ll never know 😜

Last night I did a talk with HRNZ about Menopause in the workplace.

Menopause doesn’t stop when we are at work, and it doesn’t stop shaking our confidence either!

I’ve just done a Newsletter about:

✨Menopause in the Workplace and why it matters
✨Finding our confidence again in Midlife
✨Simple steps that actually help

You’re not alone in this and we don’t have to do it in silence!

If it’s not in your inbox, then have a read here:

https://mailchi.mp/84d5b38ca56d/menopause-confidence-finding-our-voice-again

17/08/2025

Weekends like this make you want to get out and enjoy life. It’s so lovely to see a little bit of Spring peeking through 🌻

There’s nothing better than the great outdoors to help with both mental and physical health. Walking, cycling, swimming and gardening are all great for reducing cortisol levels and helping with inflammation.

Make yourself a promise to get outside every day, even if it’s just for 10 minutes 😉

What has your weekend included? Drop a pic below to show what you’ve been up to 👇🏻

Kaha Mna Fitness & Wellness

07/12/2025

03/12/2025

23/11/2025

19/11/2025

06/11/2025

17/10/2025

30/09/2025

28/09/2025

23/09/2025

04/09/2025

28/08/2025

17/08/2025

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